1/3 block tofuhandful of pumpkin seedshandful of almonds2 cups of almond milk1/2 cup of oatmeala little stevia some b-12a little cinnamon, nutmeg etc.blended into a smoothie so I can get out the door ASAP!

snack:applecarrot sticks

second meal:one serving of tempeh or seitan (usually baked) served with rice or quinoaI sometimes sub beans and rice, lentils and quinoa, or even peanut butter and breadas many veggies as I can get

final meal:a huge salad, no dressing1/3 block of tofu, either baked or stir fryedand a serving of beans and rice

I only drink water and green tea. On the weekends I will go out with friends and have a shot or two and some beer or wine. I might eat some kind of junk food every 1-2 weeks (vegan pizza, greasy pad thai are my favorite cheat foods).

Although i have cheat days and meal, this is what my regular diet looks like or this is how I want it to look.

9 AM1 Coconut Water3 Oatmeal Pancakes1 Slice of Brown Bread

11 AM3 Pears ( Pears was today, I keep replacing the fruit)

12 PM6 Almonds

1 PMHalf a bowl of Green Grams (Sprouted and Boiled)Half a bowl of Brown Chickpeas (Boiled and Cooked) (I usually have these made one in three days and store them in the freezer and keep having small portions every day)

So it looks like 406:117:58 (carbs:proteins:Fat) ?I know my diet can be better and I'm willing to make improvements. I don't want to see dietitians and was hoping some of y'all could help/critique/advise me out here. I have been on and off this page, but wanna now get serious and also have accountability buddies. I would also love to follow the regular fitness enthusiasts out here on Instagram to inspire myself and have veganbodybuilding buddies on IG and Myfitnesspal

IG: prsaraogiMyfitnesspal: prsaraogi

Thanks for taking the time to read and thanks in advance for the constructive advises.

Hi, guys. First time posting. Long time vegan but new to weightlifting. Only recently starting counting calories because I think I was under-eating. I've settled into a diet regimen of sorts and would appreciate any advice for improving it.

I recently saw an article that claimed a variety in diet is not good because of microbacteria but I need to track it down. I always preach variety. Anyone know more about this or have seen the article/study?

1 heaping scoop of vegan protein powder mixed with water for a drink, pea protein blend (35g of protein)

It's a massive meal, but I usually only have a peanut butter and banana sandwich (and b supplements) in the morning, workout in the early afternoon, and eat this around 2 so I'm usually starved by that time and able to hammer it.

I eat meat and eggs (as explained in my earlier posts last year) but this is a great base for someone to look at and figure out what they want to do. I eat mainly whole food plant produce and feel that as a 95%+ vegetable eater that i get everything i need.

Anyway. Below is what i ate yesterday - obviously anyone can take this and bin the chicken and eggs and replace it with whatever you like. The numbers are Cals, Carbs, Fat, Protein.

I'm 210lbs (15 stone exactly) at 5'10 and am looking to maintain whilst also cut a bit of fat around the belly. Stopping beer has been good towards this and i feel i'm going towards my goal. As you can see, i don't take any supplements or protein powder because i think 160g's is enough for my 'lean' body mass.

The plus point to this is it's extremely veg heavy - apart from the 4 eggs and 1 chicken breast i don't eat any processed or animal products at all, and it's not actually that much food. It's quite easy to get down and i'm sure i could shove another meal on top of that if i needed to.

I also have vegetable/fruit smoothies in the mornings, 5x 5000iu vit d tablets (because it's currently winter here and the weather is crap) and a minimum of 4 litres of water a day.

Wowwwww!!! this is really great thread!!! I've tryed some of the suggestions but isn't there more science information about this that you can develop an eating program that's suitable to a person individualy because I find there is a lot of conflicting information I'm a little confused on how to builds a vegan plan specificly for me!I'm a Surfer and I want to stay healthy and eat good food.

Greettings!!!

Thanks for let me be part of this!!! I hope you can give me some advices!!!! Please!!!